Coconut vs. Prunes — In-Depth Nutrition Comparison
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A recap on the differences between coconut and prunes
- Coconut has more manganese, iron, selenium, and copper; however, prunes are higher in vitamin K, vitamin A, vitamin B2, vitamin B6, and potassium.
- Coconut covers your daily saturated fat needs 148% more than prunes.
- Prunes contain 34 times less selenium than coconut. Coconut contains 10.1µg of selenium, while prunes contain 0.3µg.
- Prunes have less saturated fat.
- The glycemic index of coconut is higher.
Food varieties used in this article are Nuts, coconut meat, raw and Plums, dried (prunes), uncooked.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +161.3% |
| Contains more CopperCopper | +54.8% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +63.8% |
| Contains more ManganeseManganese | +401.7% |
| Contains more SeleniumSelenium | +3266.7% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more CalciumCalcium | +207.1% |
| Contains more PotassiumPotassium | +105.6% |
| Contains less SodiumSodium | -90% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +450% |
| Contains more Vitamin B1Vitamin B1 | +29.4% |
| Contains more FolateFolate | +550% |
| Contains more CholineCholine | +19.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +79.2% |
| Contains more Vitamin B2Vitamin B2 | +830% |
| Contains more Vitamin B3Vitamin B3 | +248.5% |
| Contains more Vitamin B5Vitamin B5 | +40.7% |
| Contains more Vitamin B6Vitamin B6 | +279.6% |
| Contains more Vitamin KVitamin K | +29650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.088g | 135% |
| Manganese | 1.5mg | 0.299mg | 52% |
| Fats | 33.49g | 0.38g | 51% |
| Vitamin K | 0.2µg | 59.5µg | 49% |
| Iron | 2.43mg | 0.93mg | 19% |
| Selenium | 10.1µg | 0.3µg | 18% |
| Copper | 0.435mg | 0.281mg | 17% |
| Fructose | 12.45g | 16% | |
| Carbs | 15.23g | 63.88g | 16% |
| Vitamin B2 | 0.02mg | 0.186mg | 13% |
| Vitamin B6 | 0.054mg | 0.205mg | 12% |
| Potassium | 356mg | 732mg | 11% |
| Vitamin B3 | 0.54mg | 1.882mg | 8% |
| Fiber | 9g | 7.1g | 8% |
| Folate | 26µg | 4µg | 6% |
| Calories | 354kcal | 240kcal | 6% |
| Zinc | 1.1mg | 0.44mg | 6% |
| Phosphorus | 113mg | 69mg | 6% |
| Vitamin A | 0µg | 39µg | 4% |
| Vitamin C | 3.3mg | 0.6mg | 3% |
| Monounsaturated fat | 1.425g | 0.053g | 3% |
| Calcium | 14mg | 43mg | 3% |
| Polyunsaturated fat | 0.366g | 0.062g | 2% |
| Starch | 5.11g | 2% | |
| Protein | 3.33g | 2.18g | 2% |
| Vitamin B5 | 0.3mg | 0.422mg | 2% |
| Magnesium | 32mg | 41mg | 2% |
| Sodium | 20mg | 2mg | 1% |
| Vitamin E | 0.24mg | 0.43mg | 1% |
| Vitamin B1 | 0.066mg | 0.051mg | 1% |
| Net carbs | 6.23g | 56.78g | N/A |
| Sugar | 6.23g | 38.13g | N/A |
| Choline | 12.1mg | 10.1mg | 0% |
| Tryptophan | 0.039mg | 0.025mg | 0% |
| Threonine | 0.121mg | 0.049mg | 0% |
| Isoleucine | 0.131mg | 0.041mg | 0% |
| Leucine | 0.247mg | 0.066mg | 0% |
| Lysine | 0.147mg | 0.05mg | 0% |
| Methionine | 0.062mg | 0.016mg | 0% |
| Phenylalanine | 0.169mg | 0.052mg | 0% |
| Valine | 0.202mg | 0.056mg | 0% |
| Histidine | 0.077mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +52.8% |
| Contains more FatsFats | +8713.2% |
| Contains more WaterWater | +52% |
| Contains more CarbsCarbs | +319.4% |
| Contains more OtherOther | +175% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2588.7% |
| Contains more Poly. FatPolyunsaturated fat | +490.3% |
| Contains less Sat. FatSaturated fat | -99.7% |
